Inflammation and its many negative effects can be a sign of a serious health condition (so visiting your doctor is imperative if this keeps happening), but it can also be the result of not eating a balanced diet and hydrating enough. With that said, we checked in with registered dietitians and health experts to learn more about 3 kinds of foods and potential ingredients in many meals that help combat inflammation and provide other health benefits. Read on for tips and suggestions from registered dietitians Dana Ellis Hunnes, PhD, MPH, RD, Leah Johnston, RDN and Vandana R. Sheth, RDN, CDCES, FAND.
Whole Grains
The foods we eat daily have the power to contribute to a whole range of health or chronic diseases, or they can combat and prevent them. When we follow a primarily whole, plant-based diet, Hunnes explains, we are at lower risk for and may prevent many chronic diseases including heart disease, diabetes, certain cancers, etc. “Many of these diseases are also associated with inflammation, which is frequently associated with the foods that we eat,” she says. “The foods that most often contribute to anti-inflammation are whole, plant-based foods such as whole grains,” she adds. Johnston agrees, and notes that quinoa is one specific option that can prevent inflammation. “Quinoa has become known as a superfood and has the chops to back it up,” Johnston says, “It’s a nutrient dense, complete plant protein that is full of fiber, antioxidants and good for your heart and gut.” Quinoa, she says, contains an abundance of antioxidants and prebiotics that “protect against inflammation.”
Berries
Sheth lists the following berries as foods that combat inflammation, and are also “a very good source of antioxidants, fiber, vitamins,” and minerals. “Enjoy the variety,” she says, noting that “blackberries, blueberries, raspberries and strawberries in fresh, frozen, canned forms all help with inflammation.” Hunnes agrees and adds that all of these “fight inflammation” thanks to their many nutrients, and specifically, “berries such as strawberries, raspberries, blackberries and blueberries are known as super foods and have an extremely high content of antioxidants and phytonutrients (plant).” These qualities, she says, can provide long-lasting energy and smoother digestion.
Cruciferous Veggies
As the foods that “most often contribute to inflammation” include animal products and ultra-processed foods, according to Hunnes, foods that “most often fight inflammation” are whole, plant-based foods, such as cruciferous vegetables. This type of veggie classification includes “broccoli, cauliflower and brussels sprouts,” to name a few. Hunnes adds that and “it’s the cruciferous compounds in them that are anti-inflammatory,” referring to their high vitamin C and soluble fiber content. She concludes that other healthy foods that can provide protection against inflammation include “nuts, seeds and legumes.”
